Poached Fillet Of Sole Recipe

Name: Poached Fillet Of Sole
Prep time: 15 min
Cook time: 30 min
Total time: 45 min
Yield: 4 servings
Ingredients: 2 teaspoons olive oil; 1/2 onion, finely chopped; 3 shallots, thinly sliced; 1 garlic clove, minced I use more; 1/4 cup dry white wine; 2 teaspoons lemon juice; 1 teaspoon dried tarragon; 1 bay leaf; 1/8 teaspoon black pepper; 2 (4 ounce) tilapia fillets or (4 ounce) other mild fish fillets; 1 1/2 tomatoes, chopped

Servings: persons

2 teaspoons olive oil
1/2 onion, finely chopped
3 shallots, thinly sliced
1 garlic clove, minced I use more
1/4 cup dry white wine
2 teaspoons lemon juice
1 teaspoon dried tarragon
1 bay leaf
1/8 teaspoon black pepper
2 (4 ounce) tilapia fillets or (4 ounce) other mild fish fillets
1 1/2 tomatoes, chopped

1
In a large nonstick skillet, heat the oil. Add the onion, shallots and garlic; cook, stirring as needed, until softened, about 5 minutes.
2
Add the wine, lemon juice, tarragon, bay leaf and pepper. Add the fish, gently spooning the onion mixture over the filets. Reduce the heat and simmer, until partially cooked, about 3 minutes.
3
Gently stir in the tomatoes; simmer, covered, until the fish is opaque and flakes easily with a fork, about 2 to 3 minutes. Discard the bay leaf. Serve, topped with the sauce.
4
Per Serving: Calories 254; Fat 7g (sat 1g); Cholesterol 68mg; Sodium 132mg; Carbs 13g; Fiber 2g; Protein 29g; Calcium 64mg.
5
This is good with brown rice and a salad.

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* Per serving · 4 servings · Values may vary.

No additional tips available.

No specific allergen information. Please check the ingredient list for possible allergens.

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This recipe makes 4 servings. You can adjust the portion size directly on this page.

You need 11 ingredients. The key ingredients include: 2 teaspoons olive oil, 1/2 onion, finely chopped, 3 shallots, thinly sliced, 1 garlic clove, minced I use more, and more.

Yes, Poached Fillet Of Sole falls under the Seafood category and is a great choice for this type of meal.

Store leftovers in an airtight container in the refrigerator for up to 3–4 days. Reheat gently before serving.

Poached Fillet Of Sole

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